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Testosterone, Ageing, and the Truth About “Low T”

There are certain topics that always seem to come up when folks know I am a trainer and nutrition coach. People ask about protein timing, the best shoes for training, how to make vegetables taste decent, and lately, something that has been popping up more often among the men who follow my content or chat with me at random places like the grocery store or on local trails: testosterone.

It usually starts quietly. A guy in his late thirties, forties or beyond will catch me after an event, send me a DM, or pull me aside in conversation. He will mention he has been tired, that his energy feels different from a few years ago, that progress in the gym is slower, or that recovery feels like an uphill battle lately. The word testosterone hangs unspoken in the air, and then eventually he says it, almost apologetic, as if he is confessing to something.

“Do you think this might be low T?”

There is something very human about that question. It carries the weight of vulnerability, confusion, hope, and fear, all tangled together. I never dismiss it, because it is a real concern for many men, and hormones play a role in how we feel. But I also know how easily we are influenced by marketing, influencer hype, and the modern obsession with shortcuts. That influence is strongest when a man feels like something is slipping out of his grasp.

With all of that swirling around, I still prefer to start with something grounded. The fundamentals. The things we can control. The reality that our biology is not broken, even if it sometimes feels that way.

This article is part of my Movember series for Fit Foodie Friday. It is about testosterone, yes, but also about the bigger picture of men’s health, how we age, what we can influence, and the truth about what “low T” really means. It is also about how modern life quietly chips away at the vitality men expect to feel, and how food, movement, and choice can rebuild far more than most people realise.

Let’s get into it.

Why Testosterone Peaks Early

Testosterone follows a surprisingly predictable curve. It rises sharply during puberty, peaks somewhere in the late teens to mid twenties, and then gradually tapers off as we age. Not in a dramatic cliff-like drop, but in a slow, steady descent.

What most men do not realise is that this pattern makes perfect sense from an evolutionary perspective. High testosterone in adolescence and early adulthood fuels risk-taking, exploration, competitiveness, sex drive, and physical capability. That combination once served important survival purposes. It pushed young men to take risks, leave the comfort of the tribe, hunt, defend, build, and compete for mates.

It also helped them bounce back from almost anything. Injuries healed faster. Sleep was deeper. Stress disappeared overnight. Strength came easily. Food could be inhaled without consequence. Most of us remember this phase vividly.

As men grow older, however, the priorities shift. Testosterone begins a gradual decline, and with it, behaviours tend to soften around the edges. Risk tolerance drops a little. Impulsivity decreases. A sense of long term thinking emerges. Responsibilities change. Men start planning, providing, protecting, teaching, and building stability rather than chasing chaos. That too is adaptive.

The modern world has changed, but our biology has not. We no longer need to sprint after wild animals, defend villages, or fight neighbouring tribes. Yet the hormonal system built around those realities is still running behind the scenes, steering behaviour more quietly than we realise.

There is nothing defective about testosterone tapering off. We are not supposed to stay locked in a 22 year old hormonal profile forever. If we did, we would likely make more reckless choices, take unnecessary risks, and struggle with emotional regulation. A middle aged man is meant to be steadier and more grounded than he was at twenty. This shift is not a flaw. It is part of the arc of growing into capability and wisdom.

Where things get messy is when the modern environment amplifies the dip or masks the natural strengths of this phase of life. Sedentary routines, poor sleep, nutrient poor diets, chronic stress, and social disconnection all accelerate the decline or make it feel sharper than it is. That is where many men start thinking their hormones are broken, when in reality their lifestyle has simply drifted away from what the male body requires to thrive.

What Actually Declines With Age (and What Does Not)

Yes, testosterone slowly declines as men age, but the drop is usually modest for most men. Plenty of men in their forties, fifties, and beyond maintain healthy, functional testosterone levels that support muscle mass, libido, stable mood, and good energy, provided they live in ways that support those systems.

So why do so many men feel like something is “wrong” in midlife?

Part of it is genuine physiological change. Leydig cells in the testes become less responsive. Recovery slows. Sleep becomes lighter and easier to disrupt. Visceral fat becomes easier to store. Inflammation climbs slightly as part of the normal ageing process. These shifts are real and measurable.

But in my two decades of coaching, what I see far more often is not a decline in testosterone so much as a decline in the behaviours that support testosterone.

This is the uncomfortable truth many men do not want to hear, especially if they are secretly hoping for a shortcut.

Most of what men experience as “low T symptoms” is lifestyle driven.

By the time most men reach their late thirties or forties, life is heavier. Careers are demanding. Families need time and energy. Stress is constant. Training takes a back seat. Sleep becomes fractured. Protein intake quietly drops. Alcohol intake creeps up. Movement decreases. Strength fades. Body fat increases. Everything just… slides.

Those changes create a hormonal environment that feels like low testosterone even when actual testosterone levels are still within the normal range.

To put it more bluntly: you cannot sit at a desk for ten hours a day, skip training for weeks at a time, eat poorly, sleep badly, carry too much visceral fat, and expect your hormones to behave like you are twenty five.

This is not a moral failure. It is simply cause and effect.

When men start rebuilding the basics, though, everything changes quickly. Energy improves. Mood stabilises. Strength returns. Sex drive increases. Waistlines shrink. Confidence rises. The spark comes back long before any doctor writes a prescription.

If you have ever watched a man commit to consistent strength training, daily baseline activity, meaningful protein intake, and better sleep for even six to eight weeks, you have seen this change with your own eyes. It looks like someone turned the lights back on.

This, for me, is where the conversation becomes hopeful. Testosterone decline is real, but it is not a sentence. It is a signal. And the body still responds incredibly well when we give it reasons to.

The Low T Story Men Are Being Sold

In the past decade, testosterone has become big business. TRT clinics are popping up everywhere. Influencers who once claimed to be “100 percent natural” are suddenly releasing tell all videos explaining their years of secret steroid use. Companies are making millions selling men the fear that feeling tired or unmotivated must be hormonal.

There is a profitable narrative being pushed, and it goes something like this:

If you feel less energetic than you did at twenty one, your body is broken and you need to chase the high normal range for testosterone.

It is a powerful story because it speaks to the insecurities men hold close. Many men feel the pressure of ageing more acutely than they admit. They feel the loss of physical dominance. They feel the slower recovery. They fear becoming invisible or irrelevant. They want to feel potent, capable, and strong, and those desires make them vulnerable to messaging that promises a cure in a vial.

The problem is that this messaging thrives on conflating normal ageing with pathology. Feeling different at forty than you did at twenty is not a hormonal crisis. It is biology doing exactly what it is supposed to do.

I think the influencer culture around TRT has also warped expectations for male bodies. Men compare themselves to fitness creators who spent years chemically enhanced while claiming they were not. Now that some of them have “come clean,” they present TRT as a simple, safe way to look shredded, stay huge, or maintain year round leanness. They frame it as lifestyle optimisation rather than drug use. That crosses into dangerous territory.

When a man who works full time, raises a family, manages stress, and occasionally sleeps poorly compares his body or energy to someone on a medically supervised performance enhancement regimen, it is an unfair comparison from the start. It invites dissatisfaction rather than self compassion.

The truth is simpler. Most men do not need to chase the hormonal profile of a twenty two year old. They need habits that respect the stage of life they are in. TRT is not inherently evil, but the cultural narrative around it has drifted far from medical reality, and the pressure it puts on middle aged men can be immense.

What I Have Actually Seen in Real Men

I want to step away from theory for a moment and talk about men I have coached. Because this is where the conversation becomes more grounded.

I have worked with hundreds of men over the years. Fathers, business owners, teachers, mechanics, lawyers, students, retirees, and everything in between. I have seen men who felt tired, flat, unmotivated, and discouraged transform their lives through small, consistent decisions that had nothing to do with hormone therapy.

Here is what I have seen repeatedly.

Men who walk daily, strength train regularly, push themselves with short, intense efforts, and fuel their bodies with enough protein and whole foods do not complain about low testosterone symptoms for long.

Their mood improves. Their confidence returns. Their physical capability increases. Their energy, drive, and sex life improve. Their stress tolerance expands. Their body composition shifts. Their sense of vitality returns.

None of this requires perfection. It requires effort, consistency, and honesty about the habits that have been neglected.

And the research backs this up. Strength training reliably produces temporary increases in testosterone, especially when larger muscle groups are involved. High intensity work shows similar short term boosts. These spikes are brief, but the bigger picture is that consistent training helps maintain better hormonal signalling overall, particularly when body fat stays in a healthy range and systemic inflammation is kept in check.

Nutrition plays a major role as well. Diets excessively low in fat can suppress testosterone. Diets filled with inflammatory processed foods can disrupt it too. And at the other extreme, research shows that very high protein intakes above roughly 3.4 grams per kilogram per day can actually lower testosterone by increasing oxidative stress and inflammation. That was new to me when I read the data, and it reinforces something I have believed for a long time. More is not always better. There is a point where “high protein” becomes too high.

The Balanced Burn protein targets sit well within the optimal range. Around 0.74 grams per pound of body weight as a baseline, up to 1 gram per pound if your training volume is higher. That range supports lean mass, recovery, and metabolic health without tipping into the extremes that may impair hormonal balance.

The same thing happens when men add more vegetables and fibre, reduce alcohol, and clean up late night snacking. These changes stabilise blood sugar, improve insulin sensitivity, reduce inflammation, and support better recovery. None of it is flashy. All of it works.

It also serves another purpose. When men build strong, consistent habits, the clarity they gain around their health makes it far easier to recognise when something truly is off. Lifestyle becomes the baseline, and any persistent symptoms stand out more clearly. This is exactly how it should work. Lifestyle first, medical investigation second, and medication only when indicated.

How Food Supports Hormonal Health

Food is one of the simplest, most accessible ways to support better hormonal balance. Not because any single ingredient boosts testosterone, but because nutrition influences inflammation, recovery, body composition, and training performance, all of which shape the environment hormones operate in.

Protein

Protein is the foundation, especially as we age. It supports lean muscle mass, improves recovery, stabilises appetite, and helps maintain metabolic health. All of this supports healthy testosterone indirectly by reducing the hormonal drag created by excess body fat and chronic inflammation.

And again, the research suggests that while adequate protein is beneficial, very high intake can do the opposite. When protein intake climbs into the extreme ranges, testosterone levels can fall due to increased inflammation and oxidative stress. The Balanced Burn targets sit well below that threshold, supporting health without crossing into excess.

Fibre and Vegetables

High fibre intake, mostly from vegetables, supports gut health, improves insulin sensitivity, stabilises blood sugar, and helps reduce systemic inflammation. Better insulin sensitivity and lower inflammation support better hormonal signalling overall.

Carbs and Fats

Carbs fuel training performance and help men push hard enough to stimulate muscle growth, which in turn supports better hormonal signalling. Healthy fats provide the raw materials for hormone production. Low fat diets consistently correlate with lower testosterone in the research, so moderation is key. Not too low, not too high. Balanced.

Quality of Food

Whole foods, lean protein, colourful vegetables, fruits, nuts, seeds, beans, and minimally processed carbs form the base of a diet that supports endocrine health. Processed foods, fast food, and excessive alcohol undermine it.

If you want a structured way to learn how to build meals with the right balance of protein, carbs, fats, and fibre to optimize your body weight and body composition for where you are at in life right now, The Balanced Burn framework lays it all out clearly:

https://www.btgfitness.com/the-balanced-burn

Where TRT Actually Fits

I want to be very clear. TRT is not the villain here. It has a legitimate, medically supported role when used appropriately and under supervision.

If a man has persistent symptoms of low testosterone, has addressed lifestyle factors consistently, and undergoes proper testing with his family doctor or an endocrinologist, TRT can be a viable treatment. Some men do have true hypogonadism caused by medical conditions, injury, or previous anabolic steroid use. Those men deserve medical support and ongoing monitoring.

However, that is not who most TRT clinics are targeting. Many clinics are marketing TRT to men with normal testosterone levels. Men whose symptoms are far more aligned with lifestyle than biology. Men who are looking for a shortcut when the foundation has not been built.

Here is my personal stance. If your testosterone is within the normal range, even at the low end, you should not consider TRT unless your doctor recommends it after a full medical workup and after all risks have been fully discussed. Once you start taking exogenous testosterone, your body reduces its own production. For most men, that means TRT becomes a long term, potentially lifelong therapy. This should not be entered into lightly.

I have not had my own testosterone levels checked for this reason. If mine were on the low end of normal, I do not want to feel tempted to pursue a shortcut. I would rather continue focusing on the fundamentals, trust that my body will respond to the habits I put into place, and accept that wherever I end up is where my body is meant to be at this stage of my life.

Consistency beats cleverness here.

Why Chasing 22 Year Old Testosterone Is a Losing Game

There is another angle to this conversation that does not get discussed enough. Middle aged men sometimes forget that the point is not to become twenty two again. The point is to be healthy, capable, and present at the age you are now.

Chasing the hormonal, aesthetic, or performance profile of a much younger man can become a distraction from the very things that define strong, mature masculinity. Wisdom, resilience, capability, leadership, steadiness, presence, reliability, and the ability to navigate stress without falling apart. Those qualities grow with age, not in spite of it.

Testosterone is one piece of the puzzle, but not the whole picture. Men do not lose their value or strength because their hormones shift. They lose it when they disengage from their own health and stop doing the things that keep them robust.

When men stop training, stop moving, eat poorly, isolate themselves, sleep badly, and numb themselves with alcohol or distraction, vitality slips. That is not ageing. That is neglect.

The body you have at forty, fifty, or sixty can still be strong, lean, capable, athletic, and energetic. It will simply not be the same as it was at twenty, and that is not failure. It is growth.

What Men Should Do First

If you are worried about testosterone, here is the order of operations I recommend:

• Move every day

• Strength train at least twice per week

• Hit meaningful protein targets

• Eat more vegetables and fibre

• Keep carbs and fats moderate and balanced

• Improve your sleep hygiene

• Reduce stress where possible and build recovery habits

• Reduce alcohol significantly

• Only consider medical testing if symptoms persist after consistent lifestyle changes

These steps will dramatically improve how you feel. They are also the foundation your doctor will ask you about before recommending any medical treatment.

Men who do these things consistently feel dramatically better. Not perfect, but better. That is the goal. Not a miracle cure, but a meaningful, sustained improvement in vitality.

Frequently Asked Questions

Here are some of the most common questions men ask once they start digging into testosterone, ageing, and what really drives how they feel day to day:

What are the most common symptoms of low testosterone in men?

Low testosterone can present with fatigue, reduced libido, slower recovery from exercise, difficulty building or maintaining muscle, low mood, and increased body fat. However, these symptoms often overlap with normal ageing and with lifestyle factors like poor sleep, high stress, inactivity, and inadequate nutrition. Many men with “low T” symptoms have normal testosterone once their lifestyle habits are optimised.

How does testosterone naturally change as men age?

Testosterone increases in adolescence, peaks in early adulthood, and gradually declines with age—not as a sudden drop, but a slow taper. This is normal and adaptive, shaping behaviour for the demands of each stage of life. A middle-aged man’s hormone profile is meant to be steadier and more balanced than that of a twenty-year-old, and this shift supports emotional regulation and long-term thinking.

Can lifestyle changes really improve testosterone levels?

Absolutely. Regular strength training, daily movement, adequate protein, more vegetables and fibre, better sleep, and reduced alcohol intake can improve testosterone and overall energy. For most men, these changes resolve “low T” symptoms without medication, because lifestyle has a direct and powerful influence on hormonal balance.

Is low testosterone always a medical problem?

No. For most men, modest age-related declines are normal, and symptoms are usually caused by lifestyle, not pathology. Only after consistent lifestyle improvements and persistent symptoms should medical testing and treatment be considered.

Does eating more protein always increase testosterone?

No. While adequate protein intake is crucial for maintaining muscle mass and healthy hormone levels, research shows that very high protein intakes—above about 3.4 grams per kilogram of body weight per day—can actually lower testosterone, likely due to increased inflammation and oxidative stress. The optimal range is moderate: about 0.7–1 gram per pound, supporting health without excess.

Will a low-fat diet help or hurt testosterone?

Low-fat diets are actually linked to reduced testosterone in men. Dietary fat is vital for hormone production, so it’s best to keep fats moderate and focus on healthy sources like avocado, olive oil, nuts, and fatty fish. Extremely low or very high fat intakes can both be problematic.

Does carbohydrate intake affect testosterone?

Carbohydrates fuel intense training and muscle growth, which indirectly support healthy testosterone levels. Moderate carb intake from whole-food sources is beneficial, especially when balanced with protein and healthy fats. Cutting carbs too aggressively may compromise performance and recovery.

When is TRT (testosterone replacement therapy) medically appropriate?

TRT should be reserved for men with true hypogonadism or medically confirmed low testosterone that persists after consistent lifestyle changes. If testosterone is still within the normal range—even the low end—it is usually best to avoid TRT unless recommended by a doctor after thorough evaluation. Starting TRT can suppress natural hormone production and often requires lifelong therapy.

What risks are associated with TRT?

TRT comes with several risks, including infertility, reduced natural testosterone production, cardiovascular side effects, and the potential for dependency. Close medical supervision is needed, and TRT should never be pursued based on marketing, influencer testimony, or self-diagnosis.

Can body composition changes improve testosterone?

Yes. Reducing excess body fat, especially around the waist, and improving muscle mass through training and nutrition create a hormonal environment that supports healthy testosterone. Carrying too much visceral fat increases inflammation and suppresses hormone production, so positive changes in body composition often lead to better vitality.

Support My Movember Challenge

I have now crossed the 300 km mark for the month, and with more than a week still to go, the rest of the month is simply about seeing how far I can take it. 450 km is absolutely going to happen. Beyond that, who knows.

As of today, we’ve raised $1,115 of our $2,500 goal. If you would like to support the cause, you can donate through the links below. Any amount is appreciated!

Facebook Fundraiser:

https://www.facebook.com/donate/4327774960878267/

Movember MoSpace:

https://movember.com/m/15369756?mc=1

Every kilometre and every conversation matters.

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